TrainersEye · Session of the Day · Fat Shredder · #046

Fat Shredder Density Complexes — Work-Capacity Day

Barbell/DB complexes — big muscle, minimal rest, strength retained in deficit · Block 2 · Build (density rises, RPE 7-8)

Target ≈ 55 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Thermal ramp · raise HR, groove patterns · 6 min

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1	Bodyweight Squatsteady breathing rhythm	2 min
2	Hip Circlestall posture, ribs stacked	2 × 10
3	Jump Ropequality over speed, always	8 + 8

Phase 2 · Main Metabolic Block4 rounds · 6 reps each, bar never rests · rest 2 min · pick a load the LAST move survives

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1	Bent-Over Rowdo not set the bar down — smooth transitions	6 reps	kg
2	Overhead Pressloads stay crisp even breathing hard — no sloppy reps	6 reps	kg
3	Back Squatloads stay crisp even breathing hard — no sloppy reps	6 reps	kg
4	Deadliftloads stay crisp even breathing hard — no sloppy reps	6 reps	kg
5	Front Squatloads stay crisp even breathing hard — no sloppy reps	6 reps	kg

Rounds

Progression: Density rule: same work, less time — shave 5-10 s off rests each week before adding a single rep. Log round times; the card is the scoreboard.

Phase 3 · Second Engine4 × 60 s @ 80-90% HRmax : 60 s easy · even output every rep

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Ellipticaltalk test: 3-4 words max at work pace

60/60 s × 4

Phase 5 · Cool-Down & Parasympathetic Reset5 min · bring HR under 100, stretch the workers

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1	Standing Quad Stretchsteady breathing rhythm	45 s/side
2	Child's Posesteady breathing rhythm	60 s
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

High-output fat-loss training in a calorie deficit — prioritise sleep, protein, and recovery; stop at dizziness. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.